Functions of Essential Nutrients of the Body | Felix Omoko's Blog

The human body need six essential nutrients for proper functioning that people need to consume through food sources to maintain optimal health: Carbohydrates, fats, minerals, protein, vitamins and water.

The essential nutrients are crucial in supporting a person’s reproduction, good health, and growth according to WHO reports. 

ESSENTIAL NUTRIENTS

Carbohydrates

Fats

Minerals

Protein

Vitamins

Water

CATEGORIES OF NUTRIENTS

Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health.

Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats.

Keep reading for more information about where to find these nutrients, and why a person needs them.

DESCRIPTION OF ESSENTIAL NUTRIENTS

VITAMINS

A diet rich in vegetable, fruits, and lean proteins should provide a person with plenty of vitamins.

FUNCTIONS OF VITAMINS

• It boosts the immune system
• It helps to prevent or delay certain cancers, such as prostate cancer
• It strengthens teeth and bones
• It aids calcium absorption
• It helps to maintain healthy skin
• Its supports healthy blood
• It aids brain and nervous system functioning

TYPES OF VITAMINS

Fat Soluble Vitamins

Examples are vitamin A, vitamin D, vitamin E and vitamin K.

Water Soluble Vitamins

Examples are vitamin B-1 (thiamine), vitamin B-12 (cyanocobalamin)

vitamin B-6, vitamin B-2 (riboflavin), vitamin B-5 (pantothenic acid),

vitamin B-3 (niacin), vitamin B-9 (folate, folic acid), vitamin B-7 (biotin)

vitamin C.

MINERALS

There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for healthy body.

Major Minerals: 

Examples are magnesium, calcium, phosphorus, sulphur, sodium, potassium and chloride.

Functions of Major minerals 

Balance water levels

Maintain healthy skin, hair, and nails

Improve bone health

Trace Minerals: 

Examples are iron, selenium, zinc, manganese, chromium

Copper, iodine, fluoride, molybdenum.

Functions of Trace minerals

strengthening bones

preventing tooth decay

aiding in blood clotting

helping to carry oxygen

supporting the immune system

supporting healthy blood pressure

PROTEIN

Certain grains are rich in protein. Protein is a macronutrient that every cell in the body needs to function properly.

Functions of Protein

It ensures the growth and development of muscles, bones, hair, and skin

forming antibodies, hormones, and other essential substances

serving as a fuel source for cells and tissues when needed.

Sources of Proteins

Examples are red meats (limit their use and choose lean cuts), 

poultry, including chicken and turkey, 

fish and other seafood,

beans and legumes,

eggs,

dairy products

soy

nuts

some grains, including quinoa

FATS

Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.

Functions of Fats

1. cell growth

2. blood clotting

3. building new cells

4. reducing the risk of heart disease and type 2 diabetes

5. muscle movement

6. balance blood sugar

7. brain functioning

8. mineral and vitamin absorption

9. hormone production

10. immune function

11. According to recent Dietary Guidelines for Americans, a person should 

CARBOHYDRATES

Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body.

Types of Carbohydrates: Simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. 

Functions of Complex Carbohydrates

the immune system

brain function

the nervous system

energy to perform tasks

digestive function

Examples of food that gives complex carbohydrates

quinoa, brown rice, vegetables, whole grain pasta, bread, and other baked goods, oatmeal, fruits and barley.

WATER

Water is the most important essential nutrient that a person needs because it flushes toxin out of the body. To avoid dehydration, every person is expected to consume water frequently.

Functions of Water

1. Flushing toxins out

2. Shock absorption

3. Transporting nutrients

4. Preventing constipation

5. Lubrication

6. Hydration

Source of Water

- Drinking of natural water

- Tap or bottled water

Avoid Sugary Drinks

Examples of sugary drinks are sweetened teas, coffees, soda, lemonade, and fruit juices.